Workout: LA Fitness
(85#Inc)9,7,80x7,7,7
(45#DBShldr)10,9,9,9
(60#Inc)11,10,10,10,8
(80#OHTri)8,70x9,8,8,7
(40#IncFly)7,30x10,10
(65#PushDn)12,10,10,10
(20#LDelt)3x10
(100#RDeltFly)12,10,10
72 + 12 w/u = 84 mins
My R shoulder has been giving me problems, so I started using a bit of a different technique on incline, keeping elbows tucked in tight and DB's at around a 45 degree angle instead of perpendicular to the body. It feels better on my shoulder, but I'm not grooved into the movement yet so after the 2nd set of heavy incline, I dropped the weight by 5#'s and did 3 mroe fairly good sets. I didn't go heavy on shoulder press because of the shoulder, but still some decent work and volume. Since I didn't get as many real heavy sets of incline as I'd like, I did 5 sets of steep angle incline with 5#'s less than I'd normally do. Used same (new) technique. Felt great. I think I need this kind of volume on chest. It takes a lot of time though.
I did a 1st set of incline fly's with my normal weight and it was way too heavy. Dropped weight and did 2 more good sets. Finished up with a triple set of pushdowns, lateral delt raises and rear delt fly's. I wasn't thrilled with the WO, but like the new incline technique and will reset weights and try to work back up.
In general, I'm feeling beat up. R shoulder is bad, elbows are starting to bark at me. Even my hands and wrists are "achy". I've been pushing real hard for about 9 weeks and probably need a deload.
Nutrition:
I weighed 180.2 this morning.
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